Brenda Ross Micro Forum(2016/2017)

Brenda Ross

Hi Coach P, I started preparing for January OS a couple of weeks ago. Here is what I am doing:



Monday - cardio kickboxing or rest day depending on how I feel

Tuesday - Zone 4 trainer ride (1hr) + mobility/strength with trainer 

Wednesday - recovery trainer ride (1hr) + hilly hard snowshoe run (1hr)

Thursday - Zone 5 trainer ride (1hr)

Friday - swim (1hr) + mobility/strength with trainer ( I see this as recovery day)

Saturday - flat snowshoe run (1hr) - would like to lengthen to 1.5hours

Sunday - swim (1.25 to 1.30) + trainer ride (1hr)

My question is that I have 6 snowshoe runs on the agenda this winter, with the National Championships in Saranac Lake in February.  Only two of those are 10km runs which takes about 1.5hours depending on the terrain in snowshoeing.  I would like to add in a 3rd snowshoe on Monday starting at 30minutes, to build my endurance in the sport.  Thoughts?  

Coach Patrick

Brenda, that's a great schedule. Thanks for sharing it!!! My only pushback is that rather than add more, I'd prefer you do something a bit less. That could be SnowShoe Running vs CardioKB on Monday.

Or you could keep both on same day (tough!) but drop Friday swim (keep weights) for a TRULY light day.

Thoughts?

~ Coach P

Brenda Ross

Hasta la vista kickboxing , snowshoe running  is BOSS!

Coach Patrick

LOVE!!!

Brenda Ross

Hello again Coach P.  The OS hacker is back. I just finished my snowshoe racing season and am now moving onto replacing the runs with 1x trail running and the rest road running  in prep for my Half Mary in April and of course my Triathlon Season. I can not stress enough that I do not want to give up that Trail run. I love it and am excited about going every week. Having said that, there are no easy runs with this group. It is always balls to the wall, so please keep that in mind :-)

Attached is an excel sheet with what my schedule was, and two options of what I think it could be.   Can you take a look and let me know your thoughts.

Thanks alot.

Coach Patrick

@Brenda Ross - Sorry this took so long to get back to you!!!!!    Here's what I'd like to see, moving the brick session to Thursday so you can recover from Tuesday!!

M - Weights

T -  Trail run (might still be with snowshoes) - usually 1hr

W - Z4 bike (extended warm up to get ready!!)

T - Z3 bike with 30 min easy run

F - 1hr swim with Techno Sport + weight training

S - Long run

S - 1.5hr swim + Z5 bike

Brenda Ross

Thanks Coach P.

Coach Patrick

Anything for you kid!!!!!  

Brenda Ross

Hi Coach P, I need some coaching advice.

As you know I will be in Lake Placid this weekend to cheer the team on.  I need to figure out how to fit in my workouts. I am in week 16 of the Int IM plan.

Schedule calls for this:
Monday - Swim
Tuesday - Swim + 45min run
Wednesday - 75min bike with Z4 and 40min run
Thursday - 2hour long run + swim
Friday - 40min run + swim
Saturday - 90min swim, 210min bike, 40min run
Sunday - 210 min bike + 60 min run

Unfortunately, I am not going to be able to swing that schedule as I have my volunteer gig on Saturday at Lake Placid and a change in schedule with clients, and I do have to work so I can pay the bills, soooooo......

I think the following could work - what do you think?

Mon - Swim - done!
Tue - 1 hr Swim + 45min run with hill repeats + 30min flat trail run with my son
Wed - 75min bike
Thursday - 210min bike + 1hour run
Friday - 90min swim + 40 min run
Sat - 210min bike - and if have time will run off the bike
Sunday - 2 hour run

Coach Patrick

@Brenda Ross - your plan looks great! Those are some really good adjustments. My only feedback would be if Friday is logistically challenging, you can drop that shorter run if needed. Otherwise, get to work!

Brenda Ross

@PatrickMcCrann- thanks Coach. Getting to work.

Coach Patrick